Crossfit Lillington – CrossFit
*WORKOUT GOAL* → Major goal today is large confident sets on the Wall Balls even during fatigue. You gotta be able to embrace the very deep leg and lung burn that comes today and constantly move through it.
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – :45 Row @ Mod Pace
MIN 2 – 12 Step-Ups + Max Groiners
MIN 3 – :45 Push-Up to Pike
MIN 4 – 12 Slow Med Ball Squats + Max Cat Cows
Workout
“STRAIGHT 100.” (Time)
FOR TIME
25/20 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25/20 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25/20 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25/20 Cal Row
(Score is Time)
KG WB: (9/6)|(6/5)
NOTE: Last Seen 2/23/2022
*FITTEST GOAL* → Fittest should be looking to complete in 15:00 – 16:00 minutes on the day. Look to complete the Row in 1:15 or less. The Wall Balls should be completed either unbroken or in very large sets consistently. Especially in the set of 50. Box Jumps look to move quickly through all rep ranges.
*GROUP GOAL* → All athletes should be looking to complete between 17:00 – 19:00 on the day. Look to complete the Row between 1:15 – 1:25. Wall Balls should be completed in at least 2-4 sets depending on the rep ranges. Look to keep a consistent and steady pace on the Box Jumps.
Post-Workout Strength
Metcon (No Measure)
3 SETS
:30 Hollow Body Hold
8/8 Box Piked Around the World Steps
:30 Wall or Free Standing HS Hold
-Rest As Needed b/t Sets-
(No Measure)